Striving for ideal cholesterol levels is one of the things that you can do to reduce your risk of heart disease and stroke. But, even if your levels are currently low and can be classified as normal, it's still smart to eat a heart-healthy diet food, be physically active and avoiding smoking of tobacco (especially the smoking part.. it's a bad habit that causes cholesterol in your blood to be oxidized).
Those are the recommendations made by the American Heart Association. The Association emphasizes the importance of weight control by maintaining a healthy weight, as well.
Once a person passes the age of 20, they should have their blood serum levels checked every five years to monitor the danger signs of unusual cholesterol level. Borderline or high numbers can be predictors of heart disease. The important factors include total triglycerides, total HDL and total LDL count.
As we all know well, LDL builds up in the blood vessels and arteries, while HDL carries LDL back to the liver for reprocessing or excretion.
Only a portion of total circulating cholesterol comes from diet. This is the part we are able of controlling. The rest, an average of 1 gram per day, is produced within the liver. Things that stimulate this production include excessive alcohol intake and eating simple carbohydrates. Complex carbohydrates from fruits and vegetables decrease production of cholesterol.
Ideally, the highest cholesterol levels for a woman would be less than 200mg total, with 50-60mg or higher for HDL and less than 100mg of LDL. If your total number is in the range of 200 and 240, but the test did not show the readings of LDL and HDL levels, your doctor should order a "fasting profile" testing, according to the American Heart Association. This way, He can have a more accurate measurement of your cardiovascular condition.
A fasting blood glucose level might also be ordered at the same time. This test can identify pre-diabetes. Type II diabetes is another risk factor for poor cardio health, but it has been shown in numerous studies that lifestyle and dietary changes can prevent pre-diabetes from becoming type II diabetes.
After you get the test result, ask as much information as possible from your doctor about what it means.
The ideal cholesterol levels for a man are less than 200mg total, 40-50mg or higher for HDL and less than 100mg of LDL. This is very similar to those of a woman, but the average HDL level is slightly lower for a man than for a woman. When it comes to HDL, higher is better.
There are several ways to increase the HDL level, so it will reach the safe LDL-HDL ratio, which is 4.4:1. Do a little calculation by yourself after you get your test result. If your level is higher than this standard, you may need a special treatment or medicine from your doctor.
Increasing intake of omega3 fatty acids can help. Dietary sources include fish, walnuts and flax seed oil. Canola oil is also a good source and should be used for cooking or baking.
Getting 30-60 minutes of physical activity on most days has also been shown to help in raising HDL and helps lower blood sugar levels, too.
When it comes to daily dietary intake, the ideal cholesterol levels are between 200 and 300mg per day. Less is better. Plant oils do not contain cholesterol. Animal fats do. The best suggestion is to eat more fruits and vegetables, along with a serving of fish, every day.
A Secret Cholesterol Lowering Formula With An Amazing Result
Now come closer.. I'd like to tell you an amazing story about how I lower my total cholesterol from 376 mg/dL to 121 mg/dL in only two short months in a natural way. It was my secret.. but now I've decided to let everyone know it..
In 2008 I found out from my first ever medical checkup that my total cholesterol level was 376 mg/dL, and my doctor immediately put me on medication me with a daily dose of 20 mg Zocor (Simvastatin).
I took the medicine, and also..
- I stopped eating meat, fat and poultry altogether for 2 months
- I stopped taking dairy products
- I began to eat more fish to increase HDL
- I began eating more fruits and vegetables
- I started jogging 4 miles every weekend, and walk 10,000 steps a day
- I started eating more cereal which contains high fiber
BUT..
here's the truth: what kind of vegetables, fruits and vitamins I took was the most important key in my success. Eat the wrong kind of them, and you won't be reducing your cholesterol levels at all. To find out exactly what kind of diets will produce my kind of result, check out the guidelines on good-cholesterol-foods.net Good Cholesterol Foods. On this site you will also find a free booklet on cholesterol management.
Do not wait.. you can start reducing your cholesterol level today. Act Now! Visit the website mentioned above and find out how you can copy my method to reduce your total cholesterol by as much as 260 points naturally.
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